Just a wod today! a 3 part wod

Nice long warm up
4 Rounds
5 ring rows (ring rows for everyone
5 Push ups
10 squats
200m run

Take 10 minutes to get your bar ready and go through a couple rounds of each part of this workout at a slow controlled pace.

Wod
10 Minute emom (turns into an amrap if you don’t complete the work in the minute
5 Pull ups
10 push ups
15 Squats

Rest 5 Minutes

10 Minutes emom
5 Toes to Bar
3 squat cleans 95/65

Rest 3 Minutes
3 Min amrap max thrusters 95/65


**Rx is if you do the the movements and the weights AND finish both the EMOMs without skipping a round.